Diet and Nutrition Flashcards
What are the percentages for a balanced diet?
55% carbohydrates
15% protein
30% fat
How many calories do men need per day?
2550
How many calories do women need per day?
1940
Which vitamins are fat soluble?
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
What are fat soluble vitamins?
They are stored in the body and found mainly in fatty foods and animal products.
Examples of products containing fat soluble vitamins:
- vegetable oils
- dairy products
- eggs
Which vitamins are water soluble?
- Vitamin C
- Vitamin B
What are water soluble vitamins?
They are not stored in the body and require regular intake.
Examples of products containing water soluble vitamins:
- fruit
- veg
- grains
- milk
- dairy products
What does vitamin A benefit?
- Eye health
- Cell and bone growth
What does vitamin D benefit?
- Bone health
- Protects from cancer and heart disease
What does vitamin E benefit?
- Skin
- Eyes
- Immune system
What does vitamin K benefit?
- Blood clotting
- Bone health
What does vitamin C benefit?
- Skin
- Blood vessels
- tendons
- ligaments
- bone health
What does vitamin B benefit?
- Helps with the breakdown of food
- Helps with haemoglobin formation
- skin
- eyes
- nervous system health
What is Basal metabolic rate (BMR)?
Min energy required sustain physical function at rest.
What is the Thermic effect of food (TEF)?
The energy required to eat, digest, absorb and use food taken in.
(Very small % of total energy expenditure)
